Basmati and Wild Rice Pilaf - 2 pts, 16 g carbohydrate; 2 g fiber

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Basmati and Wild Rice Pilaf - 2 pts, 16 g carbohydrate; 2 g fiber

 

Recipe By :Healthy Eating for Life to Prevent and Treat Diabetes by Patricia

Bertron, R.D.

Serving Size : 12 Preparation Time :0:00

Categories : Low Fat (less than 25%) Lower Cal (less than 300)

Lower Carbs Vegan

Veggie WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 cup wild rice -- rinsed

2 1/2 cups vegetable broth

1/2 cup brown basmati rice -- rinsed

1/3 cup chopped pecans -- (optional)

1 onion -- finely chopped

2 garlic cloves -- minced

2 cups thinly sliced mushrooms

2 stalks celery -- thinly sliced

1/3 cup finely chopped parsley

1/2 teaspoon thyme

1/2 teaspoon marjoram

1/4 teaspoon black pepper

1/4 teaspoon salt

 

 

Combine wild rice and vegetable broth in a saucepan. Cover and simmer 20

minutes. Add basmati rice, then cover and continue cooking over very low heat

until tender, about 50 minutes.

 

Preheat oven to 375oF. Place pecans, if using, in a small oven-proof dish and

bake until fragrant, about 8 minutes. Set aside.

 

Heat 1/2 cup of water in a large non-stick skillet and cook onion and garlic

until all the water has evaporated. Add 1/4 cup of water, stirring to remove any

browned bits of onion, and cook until the water has evaporated. Repeat until

onions are browned, about 20 minutes.

 

Lower heat slightly and add mushrooms, celery, parsley, thyme, marjoram, black

pepper, and salt. Cook, stirring frequently, for 5 minutes. Add cooked rice and

toasted pecans. Stir to mix, then transfer to a baking dish and bake 20 minutes.

 

 

Makes about 6 cups (12 one-half cup servings)

 

 

Per 1/2-cup (with nuts): 95 calories (calories from fats: 25%); 3 g fat ; 16 g

carbohydrate; 2 g fiber; 204 mg sodium; 3 g protein; calories from protein: 11%;

calories from carbohydrates: 65%;

 

Per 1/2-cup (without nuts): 75 calories (calories from fats: 9%< ) ; 1 g fat;

16 g carbohydrate; 1 g fiber; 204 mg sodium; 2 g protein; calories from protein:

12%; calories from carbohydrates: 79%;

 

Basmati and wild rice give great flavor and texture to this low-fat pilaf. The

nuts can be left out to reduce the fat even further if desired.

 

Description:

" 2 pts "

S(Formatted by Chupa Babi):

" 05.30.08 "

Yield:

" 6 cups "

Start to Finish Time:

" 1:08 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 115 Calories; 3g Fat (25.6% calories from

fat); 4g Protein; 18g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 396mg

Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 904977 0 0 0 0 0 0 0